Helpful Hints for Your Exercise Bike Workout

The exercise bike is the classic among in home cardio equipment. It serves to increase your fitness and endurance (Buying Guide). In addition to conditioning your cardio vascular system the exercise bike mainly strengthens and shapes your leg muscles. It is also ideal to be used as warm up for other types of exercise routines. The round motion is especially easy on the joints and therefore offers health conscious endurance training. Watt controlled exercise bikes in particular are ideal for healthy conditioning.

Difference between a bike and a bicycle ergometer

Correctly Adjusting Your Bike / Bicycle Ergometer

• Make sure your bike stands solidly on the ground.
• Finding the right seat height: while sitting on the seat the leg should be only slightly bent when the pedal it all the way down.
• Pedals: use the front third of your foot to push the pedal not only the toes.
• Saddle pitch: ideally the saddle should be in a horizontal position. In case of problems with the pubic bone or the gluteal muscle the saddle pitch should be adjusted.
• Distance between seat and handlebar (cannot be adjusted on all models): With your elbow resting on the tip of the saddle you should be able to barely reach the handlebar with your fingers. To take pressure of your back your posture on the bike should be as upright as possible. This is especially important if you are suffering from back pain.
• Handlebar adjustment: the handle bars tilt angle can be adjusted using the adjustment screw. You should choose the adjustment that best supports your desired seating position.       
  

Exercise Bike/Bicycle Ergometer Training Suggestions

• Choose a cadence between 60-80 RPM (revolutions per minute).
• Pay attention to stay within your target heart rate zone.
• Use the hand pulse sensors or a telemetric chest belt to determine your heart rate. Find out more about calculating your target heart rate here.
• Models with electronic control offer a variety of exercise programs that will keep your workout interesting.
  Keep a smooth rhythm and watch for correct posture while exercising to avoid the common workout mistakes